Zone Diet Perfect Pancakes Food
ZONE-STYLE FLOURLESS PANCAKES
If you don't have a blender, you can use a food processor. Or, pulverize the oats in a coffee grinder and use a hand blender to mix the ingredients together. These pancakes are designed to fit a Zone-style diet, and are especially good with blueberries or raspberries added and topped with cream cheese.
Provided by eciserman
Categories Breakfast
Time 10m
Yield 6 pancakes, 1 serving(s)
Number Of Ingredients 8
Steps:
- Combine all ingredients in a blender and blend well.
- Pour into a hot, no-stick pan and cook like a regular pancake.
- Turn pancakes when bubbles form on uncooked top.
Nutrition Facts : Calories 302.8, Fat 6.9, SaturatedFat 2.1, Cholesterol 189.1, Sodium 786.5, Carbohydrate 34.9, Fiber 2.6, Sugar 16.1, Protein 22.8
ZONE DIET - PERFECT PANCAKES
This recipe came from my Crossfit Guru Vanessa VDB while we were stationed in Iraq. Hits the spot every time. You can make these ahead of time - they freeze well. Breakfast for dinner?
Provided by redredrobyn
Categories Breakfast
Time 15m
Yield 4-5 pancakes, 1 serving(s)
Number Of Ingredients 8
Steps:
- Mix all ingredients in blender until thick batter. For your fat count, either add peanut/cashew/mac butter to your batter or top with sliced/slivered almonds.
- Cook on griddle just like pancakes with butter flavored non-stick cooking spray until done, approx 3 mins per side on med heat. Add syrup and enjoy!
- Scale as necessary. For a 3 block meal, eat only 3 pancakes.
- I personally add 1 tsp of cinnamon & nutmeg and a Tbsp of vanilla, but I like those spices in my pancakes to come loud and strong.
Nutrition Facts : Calories 424.3, Fat 5.8, SaturatedFat 1.1, Cholesterol 5.1, Sodium 459.9, Carbohydrate 57.5, Fiber 8.3, Sugar 2.3, Protein 35.1
PERFECT PANCAKES RECIPE
An easy pancake batter recipe with tips on how to make the best pancakes every time with sweet or savoury toppings
Provided by Good Food team
Categories Breakfast, Dinner, Lunch, Main course, Supper, Buffet, Snack, Brunch, Dessert
Time 30m
Number Of Ingredients 5
Steps:
- Put 100g plain flour and a pinch of salt into a large mixing bowl.
- Make a well in the centre and crack 2 eggs into the middle.
- Pour in about 50ml from the 300ml of semi-skimmed milk and 1 tbsp sunflower oil then start whisking from the centre, gradually drawing the flour into the eggs, milk and oil. Once all the flour is incorporated, beat until you have a smooth, thick paste. Add a little more milk if it is too stiff to beat.
- Add a good splash of milk and whisk to loosen the thick batter. While still whisking, pour in a steady stream of the remaining milk. Continue pouring and whisking until you have a batter that is the consistency of slightly thick single cream.
- Heat the pan over a moderate heat, then wipe it with oiled kitchen paper.
- Ladle some batter into the pan, tilting the pan to move the mixture around for a thin and even layer. Quickly pour any excess batter into the mixing bowl, return the pan to the heat.
- Leave to cook, undisturbed, for about 30 secs. If the pan is the right temperature, the pancake should turn golden underneath after about 30 secs and will be ready to turn.
- Hold the pan handle, ease a palette knife under the pancake, then quickly lift and flip it over. Make sure the pancake is lying flat against the base of the pan with no folds, then cook for another 30 secs before turning out onto a warm plate.
- Continue with the rest of the batter, serving them as you cook or stack onto a plate. You can freeze the pancakes for 1 month, wrapped in cling film or make them up to a day ahead.
Nutrition Facts : Calories 107 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 12 grams carbohydrates, Sugar 2 grams sugar, Protein 4 grams protein, Sodium 0.1 milligram of sodium
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- Cottage cheese and oatmeal. With blending just oatmeal, cottage cheese, eggs and vanilla you eliminate the need for white flour to make pancakes. A recipe (1) using just these ingredients provides fiber from the oats and protein from the cottage cheese and eggs.
- Only use mashed banana and eggs. You really can make pancakes with just two ingredients: mashed banana and eggs (2). These pancakes will be soft and maybe custard like, but they can be a healthier alternative to traditional pancakes.
- Make pancakes with avocado. Adding avocado to any dish will provide a boost of heart healthy fats, fiber, vitamin B6, vitamin C, potassium and magnesium.
- Whole wheat pancakes. An easy way to bump up the fiber content with pancakes is to switch out all or part of the called for white flour with whole wheat flour.
- Teff pancakes. Teff flour is traditionally used in Ethiopian cooking and used to make their injera bread. Teff is a grain that is high in mineral content and protein making it more nutritious than white flour.
- Pumpkin pancakes. Pumpkin is a rich source of the vitamin A precursor beta carotene. Eating foods high in beta carotene may help lower risk for some cancers and heart disease (5).
- Switch out regular flour for almond meal. Using almond meal or almond flour in place of white flour bumps up the amount of heart healthy fats, fiber, protein, vitamin E, magnesium and potassium.
- Add some blueberries and chia seed. If you want to bump up the nutritional value and fiber content for pancakes, add in some fresh or frozen fruit.
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